Diet and Nutrition Flashcards
What are simple carbohydrates?
- quickest source of energy
- quickly digested
Where can simple carbohydrates be found?
- anything with refined sugar in it
- e.g. fruits and processed foods
What are complex carbohydrates?
- slower source of energy
- takes the body longer to digest
Where can complex carbohydrates be found?
- nearly all plant-based foods
- e.g. pasta, bread, rice and vegetables
What nutrient is the principle source of energy?
carbohydrates
What are carbohydrates and how are they stored?
- Main source of ‘fuel’ for high intensity AEROBIC work
- after being digested, its stored as glucose and enter bloodstream. Then stored as glycogen in liver and muscles.
- stores are limited = regular refuelling necessary
What are saturated fats?
- the ‘bad’ fat
- too much = weight gain, reduced stamina, limited flexibility and health problems
- e.g. heart disease, diabetes, atherosclerosis, high cholesterol and high blood pressure
Where can saturated fats be found?
- most from animal sources
- sweet and savoury foods
What is cholesterol?
- type of fat found in the blood
- mostly made in liver
- carried as high-density lipoprotein and low-density lipoprotein
What is high-density lipoprotein?
- the ‘good’ cholesterol
- role is to transport excess cholesterol back to the liver, where it’s broken down for other functions
What is low-density lipoprotein?
- the ‘bad’ cholesterol
- transports cholesterol to the tissues of the body
- increases risk of heart disease
What are trans-fats?
- allow food to have a longer shelf life (industrial process)
- they are artificial hydrogenated
- leads to high cholesterol, heart disease and diabetes
What are the ‘good fats’?
unsaturated fats (high energy source)
What are fats and what are their functions?
- an energy for long duration
- used for low intensity exercise
- only used for AEROBIC exercise as it needs O2 to be broken down
What are proteins and what are their functions?
- chains of amino acids that are important for growth and repair, making enzymes, making hormones and making haemoglobin.
What main nutrient would a power athlete use and why?
- proteins
- major source of energy
- the need to repair muscle is vital for the next session so proteins are necessary
- muscular hypertrophy = muscular growth
What are the main minerals that we need in our diet?
- calcium
- sodium
- iron
Why is calcium needed?
- strong bones
- efficient nerve and muscle contraction
Why is sodium needed?
- regulates fluid levels
Why is iron needed?
- it is involved in the formation of haemoglobin in the blood, in order to carry O2 around the body (helps binding of O2 to the haemoglobin)
- improved stamina
What happens if you take in too much sodium?
increase in blood pressure
What can happen to a person if they have a lack of iron?
they can develop anaemia
What are the functions of vitamins?
- keeps individual healthy
- improves immune system
- allows the performer to train maximally + recover quickly
List the vitamins we need. (the ones we need to know about for a level)
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B6
- Vitamin B12 (folate)
- Vitamin C (absorbic acid)
- Vitamin D
What are the functions of Vitamin B1?
- keeps nervous system healthy
- break down + release energy w/ other B groups
Where can B1 be found?
yeast, liver, egg, whole grain bread, nuts, red meats, cereals
What are the functions of Vitamin B2?
- keeps skin, eyes and nervous system healthy
- break down + release energy w/ other B groups
Where can B2 be found?
dairy products, eggs, liver, fruits, vegetables, cereals
What are the functions of Vitamin B6?
- helps form hemoglobin
- helps body use and store energy from proteins + carbohydrates
Where can B6 be found?
Meat, fish, eggs, bread, vegetables, cereals
What are the functions of Vitamin B12?
- makes red blood cells + keeps nervous system healthy
- releases energy from food
Where can B12 be found?
red meat, dairy products, fish
What are the functions of Vitamin C?
- protects cells + keeps them healthy
- breaks down carnitine
- helps maintenance of teeth, bones, gums, connective tissue.
Where can vitamin C be found?
fruits + green vegetables
What are the functions of Vitamin D?
- absorption of calcium (keeps teeth and bones healthy)
- helps with phosphocreatine recovery in mitochondria )
Where can vitamin D be found?
the sun (under skin), less amount in oily fish and dairy produce.
What are the exercise-related functions of vitamin B1?
• works w/ other B groups to break down and release energy in food
• keeps nervous system healthy
What are the exercise-related functions of vitamin B2?
• works w/ other B groups to break down and release energy in food
• keeps skin, eyes and nervous system healthy
What are the exercise-related functions of vitamin B6?
• helps form haemoglobin
• helps body use and store energy from protein and carbohydrates in food
What are the exercise-related functions of vitamin B12?
• makes red bood cells + keeps nervous system healthy
• releases energy from food
What are the exercise-related functions of fibre?
Slows down break down of food so there is a slower, more sustained release of energy . Bulk in the small intestine = prevented constipation and aided digestion
How does water aid exercise?
• transports nutrients, hormones and waste products around the body
• regulates body temperature (prevent overheating while exercising)
• keeps the body hydrated
Define dehydration
The event whereby the body loses more fluid than what it takes in
How does dehydration impact performance?
• allows blood viscosity to increase, decreasing the flow of blood to the working muscles + skin
• reduced sweating to prevent water loss = increase body temperature
• muscle fatigue and headaches
• increased HR = lower CO
• reduction in exchange of waste products transport of nutrients
• decreased performance levels/reaction time/decision making
What is glycogen loading?
A form of dietary manipulation to increase glucose stores over and above what can be normally stored - used my endurance athletes.
6 days before comp, for 3 days, high protein consumption and high intensity exercises (depleting any existing carb stores) then remaining days, high carbohydrate diet and light intensity exercise (by depleting then eating lots = double store of glycogen)
What are the advantages of glycogen loading?
• increased glycogen storage
• increased glycogen stores in muscles
• delays fatigue
• increased endurance capacity
What are the disadvantages of glycogen loading?
During carb-loading:
• water retention = bloating
• heavy legs
• affects digestion
• weight increase
During depleting:
• irritability
• can alter training due to lack of energy
What is creatine monohydrate?
Referred to as creatine, a compound the body can make naturally which supplies energy for muscular contraction, taking supplements can improve the ATP-PC system and help improve recovery time.
What are the advantages of taking creatine monohydrate as a supplement?
• provides more ATP
• replenishes phosphocreatine stores
• makes ATP-PC systems last longer
• improves muscle mass
What are the disadvantages of taking creatine monohydrate as a supplement?
• hinders aerobic performance
• mixed evidence to show benefits
• side effects like, muscle cramps, diarrhoea, water retention, bloating and vomiting
What is sodium bicarbonate?
A white soluble compound used as an antacid
What are the advantages of taking sodium bicarbonate as a supplement?
• reduces acidity in muscle cells
• delays fatigue
• increases buffering capacity in the body
Define buffering
• the ability of the blood to compensate for the build up of lactic acid /H+ ions to maintain pH levels
What are the disadvantages of taking sodium bicarbonate as a supplement?
Side effects:
• pain
• vomiting
• cramping
• diarrhoea
• bloating
What is caffeine?
A naturally occurring stimulant
What are the advantages of taking caffeine as a supplement?
• increased alertness
• reduces effects of fatigue
• allows fats to be used as an energy store
• improves reaction time / decision making
• may benefit aerobic performance
What are the disadvantages of taking caffeine as a supplement?
• loss of fine control
• on large quantities, against laws of most sports
• side effects like: dehydration, insomnia, stomach/muscle cramps, vomiting, diarrhoea and irregular heart beat
